Here’s how to plan your workout using only a Barbell


You don’t need an entire collection of gym equipment when your basic workout can be done with the use of just the barbell. We have curated some simple exercises using a barbell that beginners as well as intermediates, can follow in the safe confines of their homes. These 5 workouts are created to target various groups of muscles in order to give your body a complete workout.

1. Squats :

Stand up straight with feet shoulder-width apart. Hold the barbell across your shoulders and grip it tight. Keeping your back flat and your head looking straight, squat down as low as you can. Then using your heels, come back to the primary position. While you squat downwards, lock your knees and tighten your buttocks. Cease going downwards when your hamstrings feel stretched to the maximum.

 

Courtesy: FitnessVigil
Courtesy: FitnessVigil

 

2. Lunges :

Stand up straight with feet shoulder-width apart. Hold the barbell across your shoulders and grip it tight. Keeping your back flat and your head looking straight, squat down as low as you can. Then using your heels, come back to the primary position. While you squat downwards, lock your knees and tighten your buttocks. Cease going downwards when your hamstrings feel stretched to the maximum.

 

Courtesy: Yes4All
Courtesy: Yes4All

 

3. Bench press :

Stand up straight with feet shoulder-width apart. Hold the barbell across your shoulders and grip it tight. Keeping your back flat and your head looking straight, squat down as low as you can. Then using your heels, come back to the primary position. While you squat downwards, lock your knees and tighten your buttocks. Cease going downwards when your hamstrings feel stretched to the maximum.

 

Courtesy: Ignore Limits
Courtesy: Ignore Limits

 

4. Bicep curl :

Stand up straight with feet shoulder-width apart. Hold the barbell across your shoulders and grip it tight. Keeping your back flat and your head looking straight, squat down as low as you can. Then using your heels, come back to the primary position. While you squat downwards, lock your knees and tighten your buttocks. Cease going downwards when your hamstrings feel stretched to the maximum.

 

Courtesy: Men's Journal
Courtesy: Men’s Journal

 

5. Deadlifts :

Deadlifts are one of the most important weight-bearing exercises ever to exist. Most of the muscles in your body tend to get worked up while doing this exercise. It’s also used by people who are on a fat loss routine.

Stand up with feet shoulder-width apart and hold the barbell in your lowered arms, towards the front. Flexing the hip, bend forwards at the middle of your waist, keeping your head looking up and your back flat. Let the barbell reach towards the ground. Come back to primary position and repeat.

You can exercise for two days and then take a rest day. Combine lower exercises like squats and lunges together for a day and upper exercises for the next day. Do 12 reps of each exercise at the beginning.

Courtesy: Muscle & Performance
Courtesy: Muscle & Performance